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I currently use Strong Girl Supplements and I have really enjoyed them. They are available at
GNC and other online retailers for a relatively low price. College budget and all.
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MYTH:
Protein is going to make me bulky.
Truth:
Congratulations! You're not a boy! You will not bulk up from the consumption of foods that are high in protein or the consumption of protein powder. You also won't bulk up from picking up a dumbbell! You simply do not have the testosterone that is required to "get big."
Protein starts paying for itself the moment it enters your body. Foods that are high in protein require more energy (calories) to digest, metabolize, and use. Since these foods require more energy, they are going to sit in your stomach, leaving your much fuller for much longer! This is obviously going to be beneficial to any woman who is trying to stop fueling her body with junk. (Or if your like me and you are just hungry ALL OF THE TIME.)
MYTH:
I don't lift weights so I don't need protein.
Truth:
So maybe weight lifting just isn't your thing, but you are best friends with that treadmill. Endurance athletes require more protein than their weightlifting counterparts because they are burning so many calories during their workouts.
Fact:
There are 10 essential amino acids that your body needs because it can't make them on its own. You get all ten of them from protein. So not only do you always need to consume some protein, but if you're burning tons of calories doing cardio, you need a lot more!
If you are like most other women that are trying to get their lives back on the healthy track, you are probably burning calories as well as focusing on how many you put in your body. If this is the case, it is especially important for you to monitor your protein consumption as to ensure the burning of FAT and not MUSCLE. Not only will the amino acids int protein help restore and build lean muscle, but it will fry some of the extra calories you consume when you're not active. (TBH everyone falls off of the bandwagon)
If that metabolism of yours is buzzing right along due to all the healthy food choices you have been making, then the occasional cookie slip won't be detrimental to your fitness goals.
Protein Powder
(a 4 1/2-tablespoon scoop = 18g protein)
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I prefer to use proteins designed specifically for women. As a woman, it takes much longer for us to burn carbohydrates than it does for men. Sticking with a protein powder designed for women will help ensure that you are consuming a minimal amount of carbohydrates, but still consuming a large amount of protein.
Why is it important for you to take in protein after a workout??
Liquid meals are absorbed quickly, while whole foods are much too slow.
The metabolic window is a term used in strength training to describe the 30-minute (give or take, dependent on the individual) period after exercise during which nutrition can shift the body from a catabolic state to an anabolic one.
Liquid supplements containing fast digesting protein and carbohydrates will be absorbed within 30 to 60 minutes. This provides the exhausted muscles much needed nourishment in a timely manner. Slower digesting sold foods can take up to three hours to be fully broken down and reach the muscles.
Other Awesome Sources of Protein
Chicken Breast
(3-Ounce Filet = 26grams)
Lowfat (1%) Cottage Cheese
(6 ounces = 24 grams)
Salmon
(3 ounce filet = 21.62 grams)
White Tuna
(3 ounces = 21.62 grams)
Non-fat Plain Greek Yogurt
(6-ounce container = 18 grams)
Roasted Soy Nuts
(1/4 cup = 17 grams)
They're a nice break from the usual peanuts and cashews.
Some research suggests that eating soy based products
- lowers cholesterol
- chills hot flashes
- reduces risk of breast and prostate cancer
- aids in weight loss
- wards of osteoporosis
Sliced Roast Beef
(2 ounces = 14 grams)
Sliced Turkey
(2 ounces = 13 grams)
Edamame
(1/2 cup = 8.44 grams)
Skim Milk
(1 cup = 8.26 grams)
Smooth Peanut Butter
(2 Tablespoons = 8.03 grams)
String Cheese
(1 stick = 8 grams)
Pair some low-fat string cheese (80 calories each) with an apple and a few crackers for a filling snack that will easily hold you over until your next meal.
Chunky Peanut Butter
(2 Tablespoons = 7.7 grams)
Tofu
(3 ounces = 7.74 grams)
Almonds
(1 ounce = 6.02 grams)
Hard-Boiled Eggs
(1 egg = 6 grams)
Cook a dozen, stick them in the fridge, and grab one when you need a high-protein snack or want to add protein to a meal.
Egg Whites
(One large egg white = 5 grams)
Quinoa
(1/2 cup = 4.07 grams)
References:
Grams per serving provided by Women's Health Magazine
Metabolic window
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